Nourish Balance Thrive

Functional medicine physician Rob Abbott, MD is back on the podcast this week.  Since he was with us last year his career and practice has evolved in exciting ways. While seeing patients at Resilient Roots Functional and Evolutionary Medicine in Charlottesville, Virginia, he is also the medical advisor at Autoimmune Wellness and is conducting collaborative research with founders Angie Alt and Mickey Trescott. Today Rob talks about the results of his recently published pilot study of the Autoimmune Protocol (AIP) diet for women with Hashimoto’s Thyroiditis. He describes the crowdfunding that made the research possible, the tools and supports they used with the participants, and the dramatic results found at the end of 10 weeks. Here’s the outline of this interview with Rob Abbott: [00:00:08] Rob's previous podcast: How to Become a Functional Medicine Doctor. [00:02:23] Autoimmune Protocol (AIP) Diet. [00:04:24] Study: Efficacy of the Autoimmune Protocol Diet as part of a multidisciplinary supported lifestyle intervention for Hashimoto's thyroiditis. [00:05:30] Mickey Trescott and Angie Alt, Autoimmune Wellness. [00:06:18] Study on AIP for Inflammatory Bowel Disease: Konijeti, Gauree G., et al. "Efficacy of the autoimmune protocol diet for Inflammatory Bowel Disease." Inflammatory bowel diseases 23.11 (2017): 2054-2060. [00:07:12] Angie Alt's SAD to AIP in SIX. [00:09:00] Crowd-funding research. [00:13:10] Rob Abbott and Adam Sadowski on the 30/30 Health Podcast. [00:16:20] Study design and questions they set out to answer; Patient-Oriented Evidence that Matters (POEM). [00:20:02] Quality of life questionnaire, SF-36. [00:20:19] Medical Symptoms Questionnaire (MSQ). [00:20:55] The study participants. [00:24:45] How support was delivered during the study. [00:31:21] James Maskell and Dr. Kelly Brogan. [00:32:23] The study results. [00:39:36] Graph of hs-CRP (figure 6 from study). [00:41:50] The most surprising results. [00:44:14] Are we putting too much stock in thyroid antibodies as a measure of health? [00:47:20] Tommy Wood, MD on thyroid autoantibodies. [00:50:28] Specific Carbohydrate Diet. [00:52:40] Angie's quarterly SAD to AIP in SIX Program starts in September. [00:53:01] Lucy Mailing. [00:53:54] 2019 Ancestral Health Symposium, San Diego, CA. [00:54:33] Attending AHS19: Megan, Zach, Clay, Josh, Mike T. Nelson. [00:55:24] Resilient Roots: Functional and Evolutionary Medicine is our full name of the clinic, along with Nutritionist Ryan Hall. [00:58:07] Crowdfunding for the next study: Eczema-Psoriasis and AIP.

Dr. Shawn Baker is an orthopaedic surgeon, athlete, and an advocate of a carnivore diet.  Shawn has a rich history in sport: playing semi-professional rugby in New Zealand, competing in and winning Strongman competitions, and setting records as a powerlifter and Highland Games Masters World Champion. In the meantime, he also climbed the ranks as an officer in the US Air Force, conducting surgeries under pressure in war zones of Afghanistan. In this podcast, Shawn and I discuss his athletic and military background, and his current athletic passion: Concept2 rowing, in which he has repeatedly broken world records. Shawn talks about his choice to excel at sport without the use of performance-enhancing drugs. He also makes a compelling case for the health and performance benefits of eating zero-carb, offering many examples from anthropological data that suggest man evolved to eat meat.   Here’s the outline of this interview with Shawn Baker: [00:00:20] The Minimalists; Paul Saladino; Rich Roll. [00:00:43] The Human Performance Outliers Podcast. [00:01:23] Shawn's background: Rugby and moving to New Zealand. [00:07:02] Joining the US Air Force and becoming an orthopaedic surgeon. [00:14:17] Hardware used in orthopaedic surgery; risks of infection. [00:18:03] The rise of chronic disease in orthopaedics. [00:21:58] Paleo diet; Mark Sisson, Robb Wolf. [00:22:21] Highland Games; Scottish Hammer Throw, Caber Toss. [00:25:59] Strongman Competitions. [00:28:01] On not using drugs to maximize performance. [00:31:13] Concept2 Rowing. [00:34:04] Shawn's YouTube channel. [00:34:49] Dietary recommendations for patients. [00:37:37] Carnivore Diet. [00:38:51] The downsides of eating vegetables for some people; oxalates. [00:40:08] Vilhjalmur Stefansson and Karsten Anderson ate exclusively meat diet at Bellevue Hospital; Study: Tolstoi, Edward. The effect of an exclusive meat diet lasting one year on the carbohydrate tolerance of two normal men. Waverly Press, Incorporated, 1929. [00:40:42] Dr. Gary Fettke, Australian orthopaedic surgeon. [00:41:53] Hormesis and plant compounds - When does the negative outweigh the positive? [00:43:04] Dr. Rhonda Patrick; sulforaphane. [00:49:35] George Diggs. [00:50:57] Plant foods containing carcinogens; Study: Ames, Bruce N., Margie Profet, and Lois Swirsky Gold. "Dietary pesticides (99.99% all natural)." Proceedings of the National Academy of Sciences87.19 (1990): 7777-7781. [00:55:21] Minimalists podcast, featuring Christopher Kelly and Dr. Tommy Wood: Health Problems. [00:58:41] Shawn’s podcast featuring vegan doctor, Dr. Joel Kahn. [00:59:21] Zach Bitter. [01:00:29] Athletes doing well on a carnivorous diet; Owen Franks, Paul Jordaan, Sarah Thackray. [01:02:29] Book (available 8/20/19): The Carnivore Diet, by Shawn Baker, MD. World Carnivore Tribe Facebook group. [01:05:41] Anthropological data that suggest people are facultative carnivores. [01:19:39] Shawn’s website, Human Performance Outliers Podcast, Instagram, YouTube, Twitter, Meat Heals, Coming soon: Animal Based Nutrition Network.

We’re happy to welcome Dr. Tim Gerstmar back on the podcast this week. Tim is a naturopathic physician, specializing in the treatment of digestive and autoimmune problems. He has spent the past 10 years seeing patients locally at Aspire Natural Health in the Seattle area, and he offers virtual consultation, both nationally and internationally. Tim is also a faculty member at Bastyr University, where he trains and mentors medical students. In this podcast, Tim talks about choosing a practitioner that has the specific expertise you need and highlights the benefits of working with a health coach. He discusses his new book, The Clear Path to Health, and the mission behind it: making integrative medicine understandable to consumers. (Find out how to get the book for free if you take action by 6/7/19!) Here’s the outline of this interview with Tim Gerstmar: [00:00:10] Tim’s previous podcasts: Methylation and Environmental Pollutants and How to Test and Predict Blood, Urine and Stool for Health, Longevity and Performance. [00:00:26] Ancestral Health Symposium. [00:00:52] Tim's mission: To make integrative medicine understandable to consumers. [00:03:03] Book: The Clear Path to Health: Gain Clarity So You Can Feel Your Best Today, Tomorrow, and Into The Next Decade, by Tim Gerstmar. [00:05:21] No one doctor has all the answers; finding a doctor that has the expertise to help you. [00:15:10] Gina's story. [00:17:07] Principles, strategies, and tactics. [00:25:16] Blood Chemistry Calculator. [00:28:29] Performance Psychologist Simon Marshall, PhD; Podcasts: 1, 2, 3, 4, 5. [00:29:02] The value of having health coaches to support people in lifestyle changes. [00:31:00] Health coaches have a PR problem. [00:32:35] Simon's training course: Nudge Tactics for Health Coaching. [00:32:43] Book: Nudge: Improving Decisions About Health, Wealth, and Happiness, by Richard Thaler and Cass Sunstein. [00:37:03] The value of prescription medication as a tool with a specific use. [00:41:00] Latent Autoimmune Diabetes of the Adult (LADA) [00:43:50] Podcast: Run for Your Life: An Ancestral Health Approach to Running, with Mark Cucuzzella. [00:44:32] The dark sides of conventional and functional medicine. [00:46:50] Book: The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT, by Russ Harris. [00:47:06] The problems that can't be solved. [00:50:26] Secondary benefits of being sick. [00:53:48] Special offer: Free ebook until 6/7/19.   [00:54:50] Email support@nourishbalancethrive.com to be entered in a raffle for a paperback book. [00:55:54] Final thoughts: Context matters and take a step back/find a practitioner to help you. [00:58:22] Work with Tim: (425) 202-7849 or at info@aspirenaturalhealth.com.

Brad Stulberg is a writer, performance coach, and speaker, specializing in developing and harnessing productive passion using evidence-based principles of mastery and success.  He has co-authored two books, Peak Performance and The Passion Paradox, which explore the science and practice of passion and world-class performance. Currently a columnist for Outside magazine, Brad has also written for the New York Times, Wired, New York Magazine, Sports Illustrated, and more. His work also includes coaching executives, entrepreneurs, and athletes. In this podcast, Brad and I talk about passion - specifically the idea of developing your passion, rather than “finding” it. Brad discusses how passion can be a blessing or a curse, highlighting examples of people whose obsessive approach to their work has led to their downfall. He discusses the myth of living a balanced life and offers advice for people nearing burnout. Brad also describes what the research says about quitting your day job to pursue your passion. Here’s the outline of this interview with Brad Stulberg: [00:00:00] Blood Chemistry Calculator package; email support; book an appointment with NBT. [00:00:32] Simon Marshall, PhD. [00:00:47] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness. [00:05:13] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:44] Passion vs. addiction. [00:06:37] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:07:04] 75% of people believe in the “fit mindset of passion”; Study: Chen, Patricia, Phoebe C. Ellsworth, and Norbert Schwarz. "Finding a fit or developing it: Implicit theories about achieving passion for work." Personality and Social Psychology Bulletin 41.10 (2015): 1411-1424. [00:09:48] Developing vs finding your passion. [00:11:48] Lower your expectations (like Lisa from The Simpsons). [00:12:24] Passion can be a gift or a curse; Obsessive passion vs. harmonious passion. [00:15:15] Burnout. [00:16:16] Elizabeth Holmes, CEO of Theranos, and Lance Armstrong as an examples of obsessive passion. [00:18:53] Podcast: The Science and Practice of Training Elite Road Cyclists, with David Bailey, PhD. [00:19:59] 24-48 hour rule. [00:21:32] Book: Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, by Brad Stulberg and Steve Magness. [00:23:01] The biology driving the behavior; dopamine. [00:25:37] Hedonic adaptation: adapting to your current state of happiness; suffering. [00:26:54] Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems, with Ashley Mason, PhD. [00:29:30] Ellen Langer, PhD.; Podcast: How to Think Yourself Younger, Healthier, and Faster. [00:30:11] The myth of living a "balanced" life. [00:31:21] Rich Roll. [00:34:55] Podcast: How to Sustain High Cognitive Performance, with James Hewitt. [00:36:54] People pursuing passions don’t view themselves accurately. [00:38:01] Being on the same journey as his readers, rather than having it all figured out. [00:39:40] Practice: We build our practice up and then it falls apart. [00:40:32] Mid-life crises. [00:42:10] Should you quit your day job? Study: Raffiee, Joseph, and Jie Feng. "Should I quit my day job?: A hybrid path to entrepreneurship." Academy of Management Journal 57.4 (2014): 936-963. [00:45:38] Up to 40% of white collar work is wasted time. [00:48:30] Don't try to be the best; be the best at getting better. [00:49:03] Advice for someone at the burnout point. [00:50:20] Mentoring. [00:51:54] Co-author Steve Magness. [00:53:19] Similarities between fit mindset and fixed mindset. [00:53:52] Josh Turknett, MD; Podcast: The Migraine Miracle. [00:55:00] Where to find Brad: Twitter; Brad’s website.

Graeme Muirhead has been a member of our Elite Performance Program since February 2018. Born in Hong Kong and raised in Edinburgh Scotland, he studied computer science at Heriot-Watt University. His career in technology brought him to the US in 2009, and he is now a Managing Director at Bank of America Merrill Lynch in New York. On this episode of the podcast, Graeme talks about his transformation from obesity, drinking, smoking, and back pain, to becoming a triathlete, now having completed fourteen Ironman events in Europe and the US. He discusses the moment he made the commitment to get healthy, and the methodical steps he took to develop his running, cycling, and swimming skills. Graeme also shares about his experience as an NBT client over the past year and the coaches at strategies that have helped him to improve his health and performance. Here’s the outline of this interview with Graeme Muirhead: [00:00:38] Becoming an athlete. [00:05:04] 300 pounds, drinking, smoking, in pain, and the moment it all changed. [00:06:35] Building healthy habits. [00:10:29] Becoming a more serious athlete. [00:11:23] Starting cycling. [00:14:14] Treating two slipped discs with the yellow pages and masking tape. [00:17:10] Becoming a marathon runner. [00:19:47] Becoming a triathlete; Royal Windsor Triathlon. [00:22:07] Ignoring negative self-talk and developing confidence. [00:24:48] Breaking things down into chunks; divide and conquer. [00:25:23] Moving to the USA. [00:28:50] Full distance Ironman. [00:32:13] Working with NBT. [00:32:33] Triathlete Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:33:15] Dr. Simon Marshall, PhD. Podcasts: 1, 2, 3, 4. [00:36:53] Gut challenges. [00:37:30] Holistic approach to health and performance. [00:39:17] Metal toxicity. [00:39:50] Bryan Walsh’s detox protocol; Podcast: Everything You Wanted to Know about Detoxification. [00:41:47] Working with NBT Scientific Director and Coach Megan Roberts. Podcasts with Megan: 1, 2, 3, 4. [00:42:03] Trello. [00:44:28] Braveheart Coaching; Lesley's camp in San Diego. [00:45:40] Kona: Ironman World Championship. [00:46:16] Bob Babbitt; Breakfast with Bob. [00:46:42] Next challenge: mountain biking. [00:46:52] Eggbeater pedals. [00:48:30] Graeme’s website. [00:49:19] Christmas pudding.

Sports Physiologist and Performance Nutritionist David Bailey, PhD is the Head of Performance for the Bahrain-Merida Pro Cycling Team. He manages and delivers scientific support to elite athletes competing at the highest level in international cycling. He also coaches, providing training prescription, nutritional support and performance interventions. He has worked with World Champions and Olympic medalists for the past 15 years. In this podcast, Sports Psychologist Simon Marshall, PhD talks with David about his role supporting a team of elite road cyclists. They discuss what it takes to prepare athletes for the Tour de France, and some of the subtle aspects of training and physical development that lead to improved performance. David weighs in on doping controversies, and also offers tips for amateur cyclists and “weekend warriors”. Here’s the outline of this interview with David Bailey: [00:00:11] Previous podcasts featuring Simon Marshall, PhD: 1, 2, 3, 4 [00:00:26] Head of Performance for the Bahrain Merida Professional Cycling Team. [00:02:28] The Brownlee brothers. [00:03:36] Some of David’s previous research; Studies: Thompson, D., et al. "Prolonged vitamin C supplementation and recovery from eccentric exercise." European journal of applied physiology 92.1-2 (2004): 133-138; and Bailey, D. M., et al. "Influence of cold-water immersion on indices of muscle damage following prolonged intermittent shuttle running." Journal of sports sciences 25.11 (2007): 1163-1170. [00:06:29] Anatomy of a road cycling team; Olympic sport vs. professional sport. [00:09:54] Friction between science and practice. [00:12:20] Mistakes made along the way. [00:14:17] Changing your relationship with failure and defining success. [00:17:55] Marginal gains. [00:18:18] Dave Brailsford. [00:23:22] Preparing a team for the Tour de France. [00:29:59] The physical demands and support needed for competing cyclists. [00:35:59] Richie Porte. [00:36:44] Body types that tend to be successful. [00:38:30] Identifying new up-and-coming riders. [00:41:00] A typical day for the head of performance. [00:45:33] Training regimens. [00:50:11] Simon Yates and Adam Yates; Aaron Thomas. [00:51:32] Chris Froome; Lance Armstrong. [00:52:10] Technologies for measuring performance and adaptation. [00:58:38] Partnering with McLaren Formula One team. [01:00:45] Effects of cycling order and time in a drafted position on overall performance. [01:02:56] Chris Boardman has set up a wind tunnel in the UK for amateurs to rent. [01:05:01] Advice for amateur cyclists and weekend warriors. [01:08:43] Functional threshold power (FTP) test. [01:12:29] MAF training. [01:13:52] Tools for the amateur cyclist. [01:14:04] Study: Sanders, Dajo, et al. "Analysing a cycling grand tour: Can we monitor fatigue with intensity or load ratios?." Journal of sports sciences 36.12 (2018): 1385-1391. [01:15:46] Performance enhancing drugs; How to define doping? [01:17:46] Geraint Thomas. [01:22:02] Therapeutic Use Exemptions (TUE). [01:25:14] Vincenzo Nibali.

Integrative Clinical Psychologist Ashley Mason, PhD. is back on the podcast to discuss her clinical work and research within the UCSF Department of Psychiatry. She is now the Co-Director for the UCSF Center for Obesity Assessment, Study, and Treatment, and the Director of the Sleep, Eating, and Affect (SEA) Lab. Her areas of interest include problematic eating and sleep-related behaviors, and nonpharmaceutical interventions to address them. In this interview, Ashley and I discuss her current research, which focuses on treating individuals with type-2 diabetes using reduced-carbohydrate diets, mindful eating techniques and environmental management. She shares her insights on some of the root causes fueling the diabetes epidemic, and the factors that keep her research subjects motivated to make difficult lifestyle changes. We also discuss her clinical work treating people struggling with sleep, and the behavioral methods she uses to help them turn things around in a matter of weeks. Support Ashley’s work. Here’s the outline of this interview with Ashley Mason: [00:00:18] Ancestral Health Symposium 2014 in Berkeley. [00:00:39] Assistant Professor at UCSF. [00:01:27] Osher Center for Integrative Medicine. [00:02:19] Pairing diet change with behavioral change for type 2 diabetes. [00:04:00] How are people becoming diabetic? [00:05:20] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:02] Grubhub; DoorDash. [00:01:50] Food reward; hyperpalatable foods. [00:08:11] Ashley’s previous podcast: Paleo Psychology with Ashley Mason PhD. [00:11:07] Getting people to change their behavior; identifying the why behind wanting to change. [00:11:49] Low carbohydrate diets can result in reduced need for diabetic medications; Virta Health Studies: McKenzie, Amy L., et al. "A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes." JMIR diabetes 2.1 (2017): e5; and Hallberg, Sarah J., et al. "Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study." Diabetes Therapy 9.2 (2018): 583-612. [00:15:54] Motivational interviewing. [00:16:15] Stages of change model (diagram). [00:17:40] Fundamental reasons for wanting to change. [00:18:30] Handling the social pressure of eating differently. [00:24:39] How to work with people in the pre-contemplative stage. [00:28:01] USDA Dietary Guidelines for Americans 2015-2020, eighth edition. [00:29:25] Taste and price drive decision making. [00:30:01] Arranging the environment to support better dietary choices. [00:31:56] Companies with self-insured health plans have incentive to keep employees healthy. [00:33:05] Mindful eating; paying attention while you're eating. Studies: Brewer, Judson, et al. "Can mindfulness address maladaptive eating behaviors? Why traditional diet plans fail and how new mechanistic insights may lead to novel interventions." Frontiers in psychology 9 (2018): 1418; and Mason, A. E., et al. "Examining the Effects of Mindful Eating Training on Adherence to a Carbohydrate-Restricted Diet in Patients With Type 2 Diabetes (the DELISH Study): Protocol for a Randomized Controlled Trial." JMIR research protocols 8.2 (2019): e11002-e11002. [00:43:39] Sleep as a lynchpin to health behavior. [00:45:54] Cognitive Behavior Therapy for Insomnia (CBTI); Improving sleep as a platform for making other behavior change possible. [00:46:30] Getting people off of benzodiazepines. [00:49:50] Previous podcast episodes on chronotypes, meal timing, and sleep hygiene: 1, 2, 3, 4, 5. [00:50:16] CBTI strategies for improving sleep. [00:54:51] Oura Ring; the value of self-report over electronic devices. [00:58:38] Dealing with external factors: kids, pain. [01:05:26] Impact of timing bright light, eating, movement, socialization. [01:08:07] Rhonda Patrick's interview with Satchin Panda, PhD; Our podcast with Satchin Panda: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [01:13:10] Funding research; Experiment.com for crowdfunding; You can support Ashley’s research here. [01:13:24] Richard Feinman, PhD. [01:14:49] Ashley’s current and published research. [01:15:12] Sea Lab; Osher Center Sleep Group. [01:15:51] Book: Quiet Your Mind & Get to Sleep, by  Colleen E. Carney, PhD and Rachel Manber, PhD. [01:16:27] Book: The Brave Athlete: Calm the Fuck Down and Rise to the Occasion​, by Simon Marshall, PhD.

Back on the podcast today, we have researcher and athlete Brianna Stubbs, PhD. Brianna has been a world-champion rower and is now competing in cycling, running, and triathlon. She is also Research Lead for HVMN, advancing the science on human optimisation and creating content and products to improve physiology, metabolism, and cognition. As a world expert on ketone metabolism, Brianna is here with me to talk about the latest research on exogenous ketones. We discuss their effects on athletic performance, brain injury, and cognition, and she weighs in on the controversy regarding the effect of ketone esters on the inflammasome. We also look at the misunderstood role of lactate and how it’s now being used to improve athletic performance. Here’s the outline of this interview with Brianna Stubbs: [00:00:35] Our previous podcasts with Brianna: 1, 2, 3. [00:02:00] Podcast: Professor Tim Noakes: True Hydration and the Power of Low-Carb, High-Fat Diets. [00:02:19] Andrew Bosch at the University of Cape Town. [00:05:03] Training for full Ironman. [00:05:19] Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:07:39] Using ketone esters to fuel for a race. [00:10:18] Who's using the ketone ester? [00:11:08] Effects of ketone esters on cognitive function; Study: Evans, Mark, and Brendan Egan. "Intermittent Running and Cognitive Performance after Ketone Ester Ingestion." Medicine and science in sports and exercise 50.11 (2018): 2330-2338. [00:12:21] Rescue of ATP in the brain of mice given exogenous ketones; Study: Prins, M. L., et al. "Increased cerebral uptake and oxidation of exogenous βHB improves ATP following traumatic brain injury in adult rats." Journal of neurochemistry 90.3 (2004): 666-672. [00:13:46] Unpublished research on ketone esters in hypoxia: Ketone Esters for Optimization of Cognitive Performance in Hypoxia. [00:15:33] One hour cycling record; Vittoria Bussi. [00:16:00] Bradley Wiggins; The Flying Scotsman Graeme Obree; Jens Voigt. [00:19:19] Professor Tim Noakes; Central governor model of fatigue: Noakes, Timothy D. "The central governor model of exercise regulation applied to the marathon." Sports medicine 37.4-5 (2007): 374-377. [00:19:32] Cyclists go slower from the first pedal stroke when you put them in a hot laboratory; Study: Tucker, Ross, et al. "The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion." The Journal of physiology 574.3 (2006): 905-915. [00:19:43] Cold water in mouth reduces perceived effort and improves performance. Study: Burdon, Catriona A., et al. "The effect of ice slushy ingestion and mouthwash on thermoregulation and endurance performance in the heat." International journal of sport nutrition and exercise metabolism 23.5 (2013): 458-469. [00:19:57] Cooling mouthwash improves performance; Study: Jeffries, Owen, Matthew Goldsmith, and Mark Waldron. "L-Menthol mouth rinse or ice slurry ingestion during the latter stages of exercise in the heat provide a novel stimulus to enhance performance despite elevation in mean body temperature." European journal of applied physiology 118.11 (2018): 2435-2442. [00:22:25] Podcast: Science and Application of High Intensity Interval Training with Paul Laursen, PhD. [00:22:56] Potential therapeutic applications of ketone esters. [00:23:43] Ketogenic diet may help with alcohol withdrawal. Study: Dencker, Ditte, et al. "Ketogenic Diet Suppresses Alcohol Withdrawal Syndrome in Rats." Alcoholism: Clinical and Experimental Research42.2 (2018): 270-277. [00:24:43] Dr. Stephen Cunnane; MCT study: Courchesne-Loyer, Alexandre, et al. "Emulsification increases the acute ketogenic effect and bioavailability of medium-chain triglycerides in humans: protein, carbohydrate, and fat metabolism." Current developments in nutrition 1.7 (2017): e000851. [00:28:13] Ketone esters as nootropics. [00:30:23] Mitigating traumatic brain injury (TBI); lactate. [00:31:41] Improved outcomes with lactate infusion in intensive care; Study: Nalos, Marek, et al. "Half-molar sodium lactate infusion improves cardiac performance in acute heart failure: a pilot randomised controlled clinical trial." Critical care 18.2 (2014): R48; and Ichai, Carole, et al. "Half-molar sodium lactate infusion to prevent intracranial hypertensive episodes in severe traumatic brain injured patients: a randomized controlled trial." Intensive care medicine 39.8 (2013): 1413-1422. [00:32:22] Professor George Brooks; Study: Thomas, Claire, et al. "Effects of acute and chronic exercise on sarcolemmal MCT1 and MCT4 contents in human skeletal muscles: current status." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 302.1 (2011): R1-R14. [00:33:07] Ketones: the ugly duckling of metabolism. Study: VanItallie, Theodore B., and Thomas H. Nufert. "Ketones: metabolism's ugly duckling." Nutrition Reviews 61.10 (2003): 327-341. [00:34:20] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:35:28] Lactate increase carbohydrate usage and improves performance; Study: Azevedo Jr, John L., et al. "Lactate, fructose and glucose oxidation profiles in sports drinks and the effect on exercise performance." PLoS One 2.9 (2007): e927. [00:37:24] Cytomax, Muscle Milk. [00:39:11] L-Lactate vs D-Lactate; D-lactate free probiotics. [00:40:01] Podcast: How to Use Probiotics to Improve Your Health, with Jason Hawrelak, PhD. [00:40:44] Butyrate and exogenous ketones; Study: Cavaleri, Franco, and Emran Bashar. "Potential Synergies of β-Hydroxybutyrate and Butyrate on the Modulation of Metabolism, Inflammation, Cognition, and General Health." Journal of nutrition and metabolism 2018 (2018). [00:41:21] Effect of patents on innovation. [00:42:34] Richard Stallman, president of the Free Software Foundation. [00:44:10] Paper recently accepted for journal publication on GI symptoms associated with ketone esters (not yet published). [00:44:53] Acetoacetate diester causing GI symptoms; Study: Leckey, Jill J., et al. "Ketone diester ingestion impairs time-trial performance in professional cyclists." Frontiers in physiology 8 (2017): 806. [00:49:45] Study: Dearlove, David James, et al. "Nutritional ketoacidosis during incremental exercise in healthy athletes." Frontiers in physiology 10 (2019): 290. [00:51:21] Dominick D’Agostino, PhD; β-hydroxybutyrate (BHB) blocks inflammation; Study: Youm, Yun-Hee, et al. "The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease." Nature medicine 21.3 (2015): 263.   [00:52:32] Newer study showing greater inflammatory response with ketone ester: Neudorf, Helena, et al. "Oral Ketone Supplementation Acutely Increases Markers of NLRP3 Inflammasome Activation in Human Monocytes." Molecular nutrition & food research(2019): 1801171. [00:53:46] Denmark study on effect of ketones on LPS-induced inflammation: Thomsen, Henrik H., et al. "Effects of 3-hydroxybutyrate and free fatty acids on muscle protein kinetics and signaling during LPS-induced inflammation in humans: anticatabolic impact of ketone bodies." The American journal of clinical nutrition 108.4 (2018): 857-867. [00:59:32] How to find Brianna and HVMN: Twitter: @BriannaStubbs and @HVMN; Instagram: HVMN; Website: hvmn.com; HVMN blog. [01:00:00] HVMN podcast on Apple Podcasts;  HVMN on YouTube.

Greg White writes for television in Los Angeles. He has written for Comedy Central, Netflix, Cartoon Network, Disney, and has developed his own material for networks such as FX and MTV. A former endurance running junkie, his interests include strength training, functional movement, and meditation. He has been an NBT client since 2015 and credits this for helping him connect the dots and find the nexus between health, longevity and performance. In this episode, Greg and I talk about his transition from a life of overtraining and injury to one of balance and vitality.  He discusses his shift in values from performance to longevity, along with his new passion for strength training. We get into gut health, diet, and the mindset that works for both writing and sport.  Greg also manages to pin me down on our exact calorie and carbohydrate intake recommendations for athletes. Here’s the outline of this interview with Greg White: [00:01:03] Greg’s history as a client of Nourish Balance Thrive. [00:01:21] Chris on Ben Greenfield’s podcast in 2016: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More! [00:01:29] The MAF Method; Trailrunner Nation - Podcasts. [00:02:25] Organic Acids Test (OAT). [00:03:23] Simon Marshall, PhD. [00:03:41] Phil Maffetone. [00:09:34] Book: Mindset, by Carol Dweck. [00:15:34] Greg's gut health journey. [00:19:29] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:20:01] Oura Ring. [00:21:43] Ancestral-Paleo Diet. [00:22:44] Our exact calorie and carbohydrate intake recommendations for athletes. [00:24:20] Tommy's AHS18 talk: The Athlete's Gut: Pitfalls of Fueling Modern Performance. [00:25:46] Zach Moore, NBTs Head of Strength and Conditioning. [00:27:36] 7-Minute Analysis Health Questionnaire. [00:29:15] Brad Kearns Get Over Yourself podcast. Episodes featuring Dr. Tommy Wood: 1, 2. [00:30:14] Risk of undereating with a whole-foods diet. [00:31:57] TED Talk: Run for your life! At a comfortable pace, and not too far: James O'Keefe. [00:33:30] Podcast: How to Reconcile Performance with Longevity, with Simon Marshall and Tommy Wood. [00:35:25] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD. [00:35:50] Shift in focus from performance to longevity. [00:36:48] Yaktrax for running/walking in winter. [00:39:12] Onnit equipment. [00:39:18] Tawnee Prazak. [00:40:10] Luna sandals. [00:42:15] Podcast: NBT People: Will Catterson. [00:45:17] Katy Bowman. [00:46:01] Kelly Starrett; Mobility/WOD (M/WOD). [00:46:12] Beginning strength training. [00:49:52] Functional Range Conditioning (FRC). [00:51:14] HOKA shoes. [00:53:55] NBT on Patreon for premium podcasts and forum access. [00:54:30] “Inspiration is for amateurs - the rest of us just show up and get to work.” - Chuck Close, painter. [01:00:54] Tony Robbins. [01:01:20] Strength training getaways. [01:04:22] Greg’s YouTube channel. [01:04:33] TV shows Greg has worked on: Season One of Animaniacs Reboot for Hulu (out in 2020). Comedy Central: Ugly Americans, TripTank; Netflix: The Adventures of Puss in Boots. [01:05:46] Josh Turknett MD on Patreon. Podcast with Josh: The Migraine Miracle.

Dr. Jason Hawrelak, PhD. is a researcher, educator, and clinician, specializing in gastrointestinal health, the gut microbiota and the use of probiotics to improve health outcomes. Jason has written extensively in the medical literature on these topics and has been in clinical practice for almost 20 years. He also coordinates and teaches the Evidence-based Complementary Medicine Program at the University of Tasmania in Australia. In this podcast, Jason and I discuss probiotics: what they are, what they do, and how to use them to improve your health. Jason talks about assessing the gut microbiota, some common misconceptions about probiotics, and specific strains to look for that are backed by research. He also discusses his industry-independent, evidence-based online courses and database, created to help guide clinical practice. Here’s the outline of this interview with Jason Hawrelak: [00:00:53] Jason’s background. [00:01:48] Studying people with IBS; learning about FODMAPs the hard way. [00:06:15] Jason's Probiotic Advisor courses. [00:06:36] Jason’s scientific publications. [00:09:39] Manipulating the microbiota to improve health outcomes. [00:12:20] Tools for assessing the gut microbiota: breath and stool testing. [00:12:55] The limits of lactulose testing for SIBO. [00:14:20] Interconnectedness amongst organisms in the microbiome; Mouse study: Qiu, Xinyun, et al. "Changes in the composition of intestinal fungi and their role in mice with dextran sulfate sodium-induced colitis." Scientific reports 5 (2015): 10416. [00:15:11] Apex predators in the gut ecosystem. [00:15:36] Course: Advanced Probiotic Prescribing. [00:15:40] Probiotics: live microbes that when administered in adequate amounts produces therapeutic effects. [00:16:51] Current applications for probiotics. [00:20:02] Debunking myths about probiotics regarding colonization and quick fixes. [00:21:34] Fermented foods and drinks. [00:24:12] The characteristics of a species is strain-specific. [00:25:01] What to look for in a probiotic product (and red flags for what to avoid). [00:26:08] Minimum therapeutic dose: one billion colony forming units (CFU). [00:28:40] The Probiotic Advisor database. [00:32:31] Promising probiotic strains that aren't yet available on the market. [00:35:35] Justin Sonnenburg. [00:35:50] Improving diversity of the gut ecosystem. [00:36:30] 40 plant foods per week. [00:39:06] uBiome. [00:39:24] Genova GI Effects Comprehensive Stool Profile. [00:42:07] Using uBiome results. [00:43:33] Connection between the microbiome and mood. Course: Depression, Anxiety, and the Gastrointestinal Tract Microbiota. [00:44:32] Transmitting depression from one organism to another via fecal transplant; Study: Kelly, John R., et al. "Transferring the blues: depression-associated gut microbiota induces neurobehavioural changes in the rat." Journal of psychiatric research 82 (2016): 109-118. [00:46:53] Jason’s clinic. [00:48:00] Join the Gut Microbiota Explorer Challenge when you support us on Patreon.